Healthy News

Dr. Andersen weighs in on diet soda for Max Sports & Fitness Posted: 13 May 2011 05:35 AM PDT Dr. Andersen is currently featured in the national health and nutrition publication Max Sports & Fitness in an article titled “Is Diet Soda Bad for You?” Click here to read the article.

Dr. Andersen Healthy Alternatives Interview Posted: 13 May 2011 05:31 AM PDT Dr. Jerry V. Teplitz, a pioneer in stress management and optimum health, recently interviewed Dr. Andersen on his internet radio show. Click here to listen to Dr. Andersen explain that there is an effective way to lose weight.

****  This Week’s Habits of Health Lesson ****

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Less Is Not Better

By Jami Krietzman, RN

Many of you out there are in a fat burning state if you are in Phase 1 of the program.  Being in the fat burning state has some wonderful advantages.   You will have little to no hunger or cravings and your energy level will be up.   Because of these wonderful benefits, some folks believe that if they take in less, for example, Medifast meals or smaller Lean & Green meals, that is better and they will lose weight quicker.

LESS is NOT better!  This program is specifically designed to provide you with all the nutrients you need in the right combination to help you lose weight while preserving muscle tissue as well as heading you in the direction of optimal health.  This program is low calorie, low fat, and nutritionally balanced, meaning you are not getting high protein and little if no carbohydrates.  You are looking at perfectly balanced meals.

Let’s talk about fat. 

We encourage you to choose a healthy fat and limit your intake of trans fat and saturated fat.  People feel that fat is bad, but not all fat is created equal. 

Fat plays a few vital roles in your body:

Fat is important for the absorption of your fat-soluble vitamins.  These are vitamins A, D, E, and K.  

Fat adds a sense of fullness after eating a meal.

Fat also promotes healthy gallbladder contraction. In fact, for healthy gallbladder contraction, you need to take in 10 grams of fat at one time for optimal contraction.  This comes from your lean and green meal.  It depends on what your lean choice is for the day. Lean choices for this program can be found on page 4 of the quick start guide.

If you choose a lean protein, such as beef, salmon, pork, or other meat in that category, you do not need to replace a fat serving because the amount of fat that these types of proteins contain is more than 9 grams of fat per serving.

If you choose a leaner protein, such as chicken breast or turkey breast, than you would need to add an additional fat serving.

If you choose the leanest protein, such as shellfish, fishes like cod, flounder, tilapia, mahi mahi, deer, buffalo, or elk, than you need to add 2 additional servings of fat.

The fat servings you are allowed to have are found on page 6 of your Quick Start Guide and examples of these would be:

1 teaspoon of canola, flaxseed, walnut, or olive oil

5 black or green olives

Up to 2 tablespoons of low carbohydrate salad dressing; containing less than 6 grams of carbohydrates and approximately 5 grams of fat per serving

1 teaspoon of trans fat-free margarine

Why are the fat fat additions important and how does it affect your body:

Fat plays a very important role in the absorption of your fat-soluble vitamins. Fat-soluble vitamins are soluble in lipids (fats). These vitamins are usually absorbed in fat globules that travel through the lymphatic system of the small intestines and into the general blood circulation within the body. These fat-soluble vitamins, especially vitamins A and E, are then stored in body tissues.  A person can be deficient in the fat soluble vitamins if their fat intake is too low or if their fat absorption is compromised, for example, by certain drugs (that interfere with the absorption of fat from the intestine.  But I am mainly talking about low intake of fat here.

Another important consideration is your gallbladder.  This is a little pear-shaped sac that stores and concentrates bile.  It is connected to your liver (where bile is produced). Bile is what helps break down the fat you eat. If a person does not take in enough fat, the gall bladder doesn’t empty out the bile that it has inside and the bile that is not released may form gallstones or can lead to an inflammation of the gallbladder.

These are not pleasant conditions and the possibility of them occurring can be totally eliminated by following the program as it is meant to be followed; which means making sure to get the correct amount of fat servings in depending upon what your lean choice is for your Lean and Green meal.  So guess what?  LESS IS NOT BETTER!

Let’s talk about is your Medifast meals. 

You need to get all 5 of these in daily.  It is very important.  

LESS IS NOT BETTER!  

Taking in too little nutrients can hinder your weight loss as it could put you into starvation mode so you will see little if no weight loss when doing this.  

The other issue is that with the reduced calories below 800-1000, if there is weight loss, it will not be all fat.  About 50% if not more of it will be from lean tissue, which is your muscle. You do not want to lose that for a couple reasons:  

Muscle burns calories. The more muscle you have, the more calories you burn, even at rest.

When faced with a shortage of calories, your body's natural response is to conserve fat. This mechanism may have come in handy for your distant ancestors trying to survive a famine, but the "starvation response" and its associated hormonal changes make life difficult for us today.

With this self-imposed famine, the body begins to break down muscle tissue for fuel. When protein is broken down, it releases nitrogen. Your body will quickly wash away the nitrogen by releasing water from tissue cells, causing an immediate reduction in water weight and a noticeable drop on the scale. However, water and muscle loss is nothing to celebrate. The water weight will be quickly regained as soon as you have something to drink, and the missing muscle can wreak havoc on your metabolism for a good long time.

Muscle is a metabolically active tissue. It requires a certain number of calories each day to maintain it. Therefore, the more muscle you have, the more calories you burn even when you're just sitting around. As your muscle mass drops, so does your daily calorie requirement. Suppose, for example, that you lose 10 pounds of muscle (along with maybe 20 lbs. of fat). Now suppose that each pound of muscle had been burning 70 calories a day just sitting there. Together, those 10 pounds of muscle had been burning 700 calories a day. With this muscle tissue gone, you must now consume 700 fewer calories a day in order to maintain that weight-loss.

The thing is most people won't keep up the starvation routine or “less is better” dieting thoughts for long. They'll eventually return to their old eating habits thinking this program is not working even though it would if they were doing it properly. When they go back to their old eating habits, the weight inevitably comes piling back on. The kicker is that while they lost both muscle and fat during their program, what they put back on was all fat. So, even though they may weigh the same as they did when they started, they now have a lot more fat and a lot less muscle than they did before they started the program. This means that their metabolisms are slower and their calorie requirements are lower.

In essence what I am trying to impart to you is, do the program correctly.  Less is NOT better.  Less will lead you to problems.

Have a fantastic week!

Burn more calories!

Here are some tips on how to burn more calories!

 

The 30 Easiest Ways to Burn More Calories

1. Reach for water before you reach for a snack. It's the cheapest, safest appetite suppressant there is.

2. Keep the cupboards bare. You'll save both money and temptation. By cutting back on the amount of food choices you have around, there will be less impulse snacking.

3. Do something inspiring. A cheap incentive is sticking a picture of a dress you'd really love to wear where it will motivate you. For those with a wild side, get your belly button pierced.

4. Use spices liberally. Ginger, cayenne, jalapeno peppers and Tabasco sauce can boost your fat-burning ability by up to 25%, according to a researcher at Kyoto University in Japan.

5. Sleep for weight loss. Getting enough sleep does more than keep you from eating for energy. The University of Chicago recently found that a woman's metabolism rises 40% when she gets enough sleep.

6. Be a smart shopper. Have a list when you go to the supermarket to prevent impulse purchases. For extra exercise, leave your cart at the end of each aisle and carry what you need back to it.

7. Follow the pros' lead. To get fit fast, models cut out the ABCs -- alcohol, bread, and complex carbohydrates.

8. Beat nighttime cravings. Researchers have found that dark rooms and the darkness of night make us more likely to overeat. Try scheduling your bedtime for an hour earlier. If you have a favorite program that you like to watch at night, tape it. Switch to brighter light bulbs for cheerier surroundings, you'll be happier and less likely to binge.

9. Always eat breakfast. It fuels you for the day and you'll be less hungry at lunch.

 

10. Snack right. A hard candy is only about 20 calories and can last up to twenty minutes. A 400-calorie ice cream cone never lasts more than ten minutes. Try these tasty treats that are less than 150 calories: two Oreo cookies, a McDonald's Ice Cream Cone, a half cup of Italian Ice, a Starbucks Frappuccino Ice Cream Bar, Jell-o with whipped cream, angel food cake with strawberries, a Fudgsicle.

 

 

11. Listen to feel-good music when you have the urge to binge. Researchers have found that it activates the same feel-good center of the brain that eating your favorite foods does.

12. Don't eat unless you've made a place setting.

13. Drink green tea. A study conducted by the University of Switzerland discovered that drinking green tea increases the number of calories your body burns. Try to drink three cups a day.

14. Concentrate on what you're eating. Keep food out of sight while you're watching TV, reading, studying or answering email

15. Get out. Try to spend twenty minutes a day sitting outside or taking a walk or, at the very least, sit by a sunny window. Sunlight helps to control food cravings.

16. Eat healthy at the mall. Order a kid's meal or a salad without heavy dressing. Have a yogurt for a quick pick-me-up.

17. Get minty fresh. Brush your teeth and tongue with the best-tasting toothpaste you can find. Use mouthwash and breath mints to trick your taste buds.

18. Watch your portions. Just because you're given a certain portion doesn't mean that amount is what your body needs. Eat only until you're comfortably full. A little left on your plate each day adds up to a long-term decrease in calories.

19. Give up one bad eating habit. For example, if you eat in front of the TV or in bed, move your meal to the kitchen table.

20. Don't be too hard on yourself. If you have a diet plan that's too low in calories for your weight and energy level, you'll slow down your metabolism as your body attempts to conserve calories. Don't dip below 1,200 calories or aim for more than a one- to two- pound weight loss per week.

21. Take the stairs instead of the elevator.

22. Dance in your car. While you're stuck in traffic, work your abs. Concentrate on your rib cage -- pretend you're an exotic dancer and swirl around. Not only will you see your waist whittle and your abs harden, you'll release lower back tension.

 

23. Buy a jump rope. It's great exercise, and even more fun if you can remember all the rhymes you jumped to as a kid. You'll get your heart rate up and work the muscles in your upper and lower body, especially the stomach if you contract your abs while jumping.

24. Work your butt. When you're in the car or standing in line, contract your buttocks for fifteen second intervals. Tighten your muscles as you breathe in and then breathe out and release. It not only firms your butt, but relieves stress.

25. Act goofy. Even if you're too busy for the gym, you can still do cardio. Put on a pair of socks and slide around the house like a skater. You'll burn 150 calories in just ten minutes.

26. Get some free weights. It's all you need to start a strength-training regimen.

27. Take two steps at a time when you climb stairs. Skipping a step will force your leg and buttocks muscles to extend and work harder. Plus, this movement releases endorphins that will make you feel great!

28. Do yard work. Pull weeks, dig holes and rake your lawn. Gardening just one hour can burn up to 500 calories.

29. Rent or buy some exercise videos. It's like having a health club in the privacy of your own room.

30. Burn calories while doing housework. Do several chores at one time. For instance, make the bed, put laundry in the dryer, run upstairs to fold clean clothes and put them away. When you're making the beds, keep your shoulders back and pretend you have a book on your head. While you're dusting, roll up on the balls of your feet to work your calves.

 

Fat burning and eating out and other suggestions

Fat-Burn, Eating Out & Other Suggestions

This is information from Tammy, a Registered Dietitian on the Nutrition Support Team at Take Shape for Life.  It has some great tips, tricks and information concerning the program, including tips for dining out.  Let me know if you have any questions! 

 

For best results, it is best to follow the 5&1 Plan as written. As you may know the plan is designed to provide 800-1000 calories per day, less than a total of 100gm of carb per day to induce and keep a body in a fat burning state while providing >72gm of protein to preserve lean muscle mass.

1) Skipping any meals or skimping on the L&G meal portions (protein, vegetables, and healthy fat servings) can drop your calories too low and can hinder weight loss results. Also you will be compromising your nutritional status as well as the meal plan; it is nutritionally balanced as written. Therefore, if anything is left out - you have also left out vital vitamins, minerals, protein, etc.

2) Eating foods that are off plan and quite high in carbohydrate content (such as rice) can stop a fat-burning state. Starting and stopping a fat-burning state can hinder weight loss results. It is best to follow the 5&1 Plan and remain in a fat-burning state during the weight loss phase of your program.

3) Exercising too much while following the 5&1 Plan can also hinder weight loss results. Medifast recommends no more than 45-minutes of vigorous exercise per day while following the 5&1 Plan to create a proper energy balance of calories in versus calories expended. Longer durations of exercise can cause too large of a caloric deficit which can halt or hinder weight loss.  Contact your health coach if you do longer endurance type exercise to adjust your program!!
4) Using too many condiments. Medifast recommends using up to 3 condiments per day for best results. You should have the condiment list, please call me if you cannot locate it.

Keep in mind the rate of weight loss is dependent not only on meal plan compliance but also other factors such as:

    * gender
    * age
    * medical conditions
    * medications
    * level of physical activity
    * body composition
    * menstrual cycle (if applicable)
    * starting body weight

I should also have the approved vegetable list. Although the Medifast Chicken & Wild Rice soup does contain a very small amount of peas and carrots, they are not on the vegetable list for the Lean &Green (L&G) meal as they are too high in carbohydrates in this volume (1/2 cup servings).

Many people do choose to consume restaurant salads; some can be very deceiving!  However, here are a few that fit the guidelines or close to the guidelines.  See chart below.

As you know, many other restaurants are out there too, however not all will share their nutritional information. So, beware when dining out!! Not all the "healthy sounding" entrées and salads are really "healthy" in terms of calories, grams of fat, carbs and protein. It is always best to control your environment and choices by either packing your L&G meal (if you're able) or ordering something you known in terms of the nutritional information. Keep in mind too that a lot of these salads listed above are very high in sodium content. So, Medifast would not recommend using these salads frequently or on a daily basis.

For best weight loss results, Medifast would recommend following the 5&1 Plan as written and not incorporating foods that are "off plan." I hope this information helps. Please let us know if we can be of further assistance to you.

Restaurant/Item                                                                                      Calories                  Carbs      Protein                    Fat           Sodium

                                                                                                                                                (grams)   (grams)                   (grams)   (mg)

McDonald’s

  Caesar Salad w/ grilled chicken, no dressing                                 220                          12            30                            6                890

  Bacon Ranch Salad with Grilled Chicken, no dressing                 260                          12            33                            9              1010

Chick-Fil-A (you need both items for a your meal)
  Char grilled Chicken Garden Salad, no dressing                           180                            9            22                            6.0             620

  Char grilled chicken filet, no bun, no pickles                                  100                            1            21                            1.5             610
  Total Nutrition for Salad + Chicken fillet                                           280                          10            43                            7.5           1230

Burger King
  Tender grill Chicken Garden Salad, no dressing                           240                            8            33                            9                720

Wendy's (you need both items for your meal)
  Chicken Caesar Salad, no dressing                                                 180                            8            25                            6.0             660

  1 Ultimate Chicken Grill Filet, no bun                                                               110                            1            22                            1.5             610

  Total Nutrition for Salad + Chicken Fillet                                          290                            9            47                            7.5           1270

This is for information to help each of us make healthy choices!!!  It's our lifestyle!

Habits of Health

Did you know that eating every 3 hours is just one habit of our Habits Of Health system? 

It’s only the beginning.  You’ve been practicing eating on schedule but now it is really time to work on behavior, discovering and coping with triggers…Start using the resources available to you.  Have you signed up with Support In Motion, your online support?  Go to my website, www.healthyhappyme.tsfl.com

1.      click Your Support Center on the dark blue horizontal bar

2.      click Support in Motion on the vertical list to the right of screen

3.      under the first paragraph Enroll Now! click here to enroll today

4.      click Sign Up

5.      Enter a user name and password to begin

6.      This is your site, no one sees it but you.

When you find yourself thinking or mindlessly moving in the direction of behaviors that steer you away from your goals…

 

 

STOP!  Consider what you are feeling and why. 

Challenge!  Consider the outcome.  Ask yourself if this is really what you want.

Choose!  Decide which avenue to take: one that supports your ultimate goal or one that takes you back to where you began. 

 

It’s all about choice. 

 

What were you looking for when you gave me the call to begin this program?  Call me to discuss how your plan is working.